Monthly Workout Schedule
Sunday
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Monday
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Tuesday
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Wed.
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Thursday
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Friday
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Saturday
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At East End - Core
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At East End - Back & Biceps
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At YMCA - Chest & Triceps
At East End - Core
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At YMCA - Core
At East End - Shoulders & Legs
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At East End - Back & Biceps
|
At YMCA - Chest and Triceps
At East End - Core
|
At East End - Shoulders & Legs
|
At East End - Core
|
At East End - Back & Biceps
|
At YMCA - Chest & Triceps
At East End - Core
|
At YMCA - Core
At East End - Shoulders & Legs
|
At East End - Back & Biceps
|
At YMCA - Chest and Triceps
At East End - Core
|
At East End - Shoulders & Legs
|
At East End - Core
|
At East End - Back & Biceps
|
At YMCA - Chest & Triceps
At East End - Core
|
At YMCA - Core
At East End - Shoulders & Legs
|
At East End - Back & Biceps
|
At YMCA - Chest and Triceps
At East End - Core
|
At East End - Shoulders & Legs
|
At East End - Core
|
At East End - Back & Biceps
|
At YMCA - Chest & Triceps
At East End - Core
|
At YMCA - Core
At East End - Shoulders & Legs
|
At East End - Back & Biceps
|
At YMCA - Chest and Triceps
At East End - Core
|
At East End - Shoulders & Legs
|
All workouts are meant for increasing muscular strength. Every workout is high intensity.
Daily Warm-Up
Ride stationary bike for 15 minutes on difficulty 6 out of 10.
Do 4 sets of 25 pushups.
Core
CrunchesWeight: No weight required.
Reps: 25
Sets: 5
Muscles Worked: Middle Abdominals
Leg Raises
Weight: 10 lb strap-on leg weights.
Reps: 15
Sets: 5
Muscles Worked: Lower Abdominals
Leg Extensions
Weight: No weight required.
Reps: 15
Sets: 5
Muscles Worked: Abdominals
Decline Bench Sit-Ups
Weight: 35 lb plate.
Reps: 25
Sets: 3
Muscles Worked: Lower Abdominals, Lower Back
Equipment Required: Decline Bench
Cable Machine Hack Chops
Weight: 1st Set - 100 lbs
2nd Set - 110 lbs
3rd Set - 120 lbs
Reps: 12 each side.
Sets: 3
Muscles Worked: Abdominals, Obliques, Lower Back
Equipment Required: Cable Machine
Oblique Crunches
Weight: No weight required.
Reps: 25 each side.
Sets: 3
Muscles Worked: Obliques
Back & Biceps
Barbell Bent-Over Row
Weight: 1st Set - 120 lbs
2nd Set - 140 lbs
3rd Set - 160 lbs
Reps: 10
Sets: 3
Muscles Worked: Latissimus Dorsi, Upper Back, Trapezius, Biceps
Equipment Required: Barbell
Cable Machine Seated Row
Weight: 1st Set - 120 lbs
2nd Set - 140 lbs
3rd Set - 160 lbs
Reps: 10
Sets: 3
Muscles Worked: Latissimus Dorsi, Trapezius, Biceps
Equipment Required: Cable Machine
Cable Machine Lat Pull-Downs
Weight: 1st Set - 120 lbs
2nd Set - 140 lbs
3rd Set - 160 lbs
Reps: 10
Sets: 3
Muscles Worked: Latissimus Dorsi, Upper Back
Equipment Required: Cable Machine
Cable Machine Straight-Arm Push-Down
Weight: 1st Set - 75 lbs
2nd Set - 100 lbs
3rd Set - 125 lbs
Reps: 10
Sets: 3
Muscles Worked: Rhomboidus, Teres Major, Latissimus Dorsi
Equipment Required: Cable Machine
Dumbbell Bicep Curls
Weight: 1st Set - 30 lbs
2nd Set - 35 lbs
3rd Set - 40 lbs
Reps: 10 reps each arm.
Sets: 3
Muscles Worked: Biceps, Forearms
Equipment Required: Dumbbells
Barbell Bicep Curls
Weight: 1st Set - 70 lbs
2nd Set - 80 lbs
3rd Set - 90 lbs
Reps: 10
Sets: 3
Muscles Worked: Biceps, Forearms
Equipment Required: Barbell
Cable Machine Bicep Curls
Weight: 1st Set - 80 lbs
2nd Set - 90 lbs
3rd Set - 100 lbs
Reps: 10
Sets: 3
Muscles Worked: Biceps, Forearms
Equipment Required: Cable Machine
Dumbbell Concentration Curls
Weight: 1st Set - 20 lbs
2nd Set - 25 lbs
3rd Set - 30 lbs
Reps: 10 reps each arm.
Sets: 3
Muscles Worked: Biceps, Forearms
Equipment Required: Dumbbells
Chest & Triceps
Flat Dumbbell Press
Weight: 1st Set - 60 lbs
2nd Set - 70 lbs
3rd Set - 80 lbs
Reps: 10
Sets: 3
Muscles Worked: Pectorals, Triceps
Equipment Required: Dumbbells
Incline Dumbbell Press
Weight: 1st Set - 50 lbs
2nd Set - 60 lbs
3rd Set - 70 lbs
Reps: 10
Sets: 3
Muscles Worked: Pectorals, Triceps
Equipment Required: Dumbbells
Cable Machine Flyes
Weight: 1st Set - 40 lbs
2nd Set - 50 lbs
3rd Set - 60 lbs
Reps: 10
Sets: 3
Muscles Worked: Pectorals
Equipment Required: Cable Machine
Incline Dumbbell Flyes
Weight: 1st Set - 30 lbs
2nd Set - 40 lbs
3rd Set - 50 lbs
Reps: 10
Sets: 3
Muscles Worked: Pectorals
Equipment Required: Cable Machine
Cable Machine Tricep Pulldowns
Weight: 1st Set - 70 lbs
2nd Set - 80 lbs
3rd Set - 90 lbs
Reps: 10
Sets: 3
Muscles Worked: Triceps
Equipment Required: Cable Machine
Dumbbell Skull-Crushers
Weight: 1st Set - 50 lbs
2nd Set - 60 lbs
3rd Set - 70 lbs
Reps: 10
Sets: 3
Muscles Worked: Triceps
Equipment Required: Dumbbells
Dumbbell Pull-Backs
Weight: 1st Set - 20 lbs
2nd Set - 20 lbs
3rd Set - 25 lbs
Reps: 10 reps each arm.
Sets: 3
Muscles Worked: Triceps
Equipment Required: Dumbbells
Tricep Dips
Weight: 1st Set - Body Weight
2nd Set - Body Weight + 10 lbs
3rd Set - Body Weight + 20 lbs
Reps: 10
Sets: 3
Muscles Worked: Triceps, Pectorals
Equipment Required: Parallel Bars
Shoulders & Legs
Dumbbell Shoulder Press
Weight: 1st Set - 50 lbs
2nd Set - 55 lbs
3rd Set - 60 lbs
Reps: 10
Sets: 3
Muscles Worked: Deltoids, Triceps
Equipment Required: Dumbbells
Smith Machine Front Raise
Weight: 1st Set - 70 lbs
2nd Set - 90 lbs
3rd Set - 110 lbs
Reps: 10
Sets: 3
Muscles Worked: Deltoids, Forearms
Equipment Required: Smith Machine
Cable Machine Bent-Over Reverse Flyes
Weight: 1st Set - 20 lbs
2nd Set - 20 lbs
3rd Set - 30 lbs
Reps: 10
Sets: 3
Muscles Worked: Deltoids, Forearms
Equipment Required: Cable Machine
Barbell Snatch
Weight: 1st Set - 90 lbs
2nd Set - 110 lbs
3rd Set - 120 lbs
Reps: 10
Sets: 3
Muscles Worked: Deltoids, Forearms, Biceps
Equipment Required: Barbell
Weight: 1st Set - 170 lbs
2nd Set - 190 lbs
3rd Set - 210 lbs
Reps: 10
Sets: 3
Muscles Worked: Hamstrings, Quadriceps, Calves
Equipment Required: Barbell
Quad Extension Machine
Weight: 1st Set - 110 lbs
2nd Set - 130 lbs
3rd Set - 150 lbs
Reps: 10
Sets: 3
Muscles Worked: Quadriceps, Calves
Equipment Required: Quad Extension Machine
Hamstring Contraction Machine
Weight: 1st Set - 70 lbs
2nd Set - 80 lbs
3rd Set - 90 lbs
Reps: 10
Sets: 3
Muscles Worked: Hamstrings, Calves
Equipment Required:
Calve Extension Machine
Weight: 1st Set - 275 lbs
2nd Set - 300 lbs
3rd Set - 325 lbs
Reps: 10
Sets: 3
Muscles Worked: Calves
Equipment Required: Calve Extension Machine
